Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
1 teaspoon (5g) vegetable oil |
1 (110g) onions |
3 (9g) garlic cloves |
3/4 cup (128g) quinoa |
1 1/2 cups (366g) chicken broth |
1 teaspoon (2g) ground cumin |
1/4 teaspoon (0g) cayenne pepper |
1 to taste (0g) salt and pepper |
1 cup (330g) frozen corn kernels |
15 ounces (307g) black beans |
1/2 cup (8g) fresh cilantro |
1/4 cup (61g) lime juice |
1 (123g) tomatoes |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.0 | 0.7 | n/a | n/a | n/a | n/a | 0.9 | 1.1 | n/a | 0.0 | 0.0 | 3 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.0 | 0.1 | 0.1 | 1.4 | n/a | n/a | n/a | n/a | 0.4 | 1.7 | n/a | 0.0 | 0.0 | 4 | 0 |
Ash (g) | 0.0 | 0.4 | 0.1 | 3.0 | 3.7 | 0.2 | 0.0 | n/a | 2.0 | 3.5 | 0.1 | 0.2 | 0.6 | 14 | 1 |
Aspartic acid (g) | 0.0 | 0.1 | 0.0 | 1.4 | n/a | n/a | n/a | n/a | 0.8 | 3.3 | n/a | 0.1 | 0.2 | 6 | 1 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | 0 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 0.0 | 25.3 | 16.3 | 59.9 | 14.6 | 19.6 | 0.7 | n/a | 9.9 | 82.9 | 5.4 | 8.5 | 12.3 | 255 | 26 |
Calories | 39.8 | 44.0 | 13.4 | 469.2 | 58.6 | 7.9 | 1.4 | n/a | 310.2 | 405.4 | 1.8 | 15.1 | 22.1 | 1,389 | 139 |
Calories (kj) | 166.5 | 182.6 | 56.1 | 1,962.2 | 245.2 | 32.9 | 6.0 | n/a | 1,290.3 | 1,695.4 | 7.6 | 62.9 | 91.0 | 5,799 | 580 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
Carbohydrates (g) | 0.0 | 10.3 | 3.0 | 81.8 | 1.4 | 0.9 | 0.3 | n/a | 73.7 | 72.8 | 0.3 | 5.1 | 4.8 | 254 | 25 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Copper (mg) | 0.0 | 0.0 | 0.0 | 0.8 | 0.2 | 0.0 | 0.0 | n/a | 0.2 | 0.6 | 0.0 | 0.0 | 0.1 | 2 | 0 |
Cystine (g) | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | n/a | 0.1 | 0.3 | n/a | 0.0 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 0.0 | 1.9 | 0.2 | 8.9 | 0.0 | 0.2 | 0.1 | n/a | 6.9 | 26.7 | 0.2 | 0.2 | 1.5 | 47 | 5 |
Folate (mcg) | 0.0 | 20.9 | 0.3 | 234.6 | 7.3 | 0.2 | 0.5 | n/a | 102.3 | 457.6 | 5.0 | 6.1 | 18.5 | 853 | 85 |
Folate, DFE (mcg) | 0.0 | 20.9 | 0.3 | 234.6 | 7.3 | 0.2 | 0.5 | n/a | 102.3 | 457.6 | 5.0 | 6.1 | 18.5 | 853 | 85 |
Folate, food (mcg) | 0.0 | 20.9 | 0.3 | 234.6 | 7.3 | 0.2 | 0.5 | n/a | 102.3 | 457.6 | 5.0 | 6.1 | 18.5 | 853 | 85 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | 1.7 | 3 | 0 |
Galactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Glucose (dextrose) | n/a | 2.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | 1.5 | 4 | 0 |
Glutamic acid (g) | 0.0 | 0.3 | 0.1 | 2.4 | n/a | n/a | n/a | n/a | 2.0 | 4.1 | n/a | 0.0 | 0.5 | 9 | 1 |
Glycine (g) | 0.0 | 0.0 | 0.0 | 0.9 | n/a | n/a | n/a | n/a | 0.4 | 1.1 | n/a | 0.0 | 0.0 | 2 | 0 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 0.5 | n/a | n/a | n/a | n/a | 0.3 | 0.8 | n/a | 0.0 | 0.0 | 2 | 0 |
Iron (mg) | 0.0 | 0.2 | 0.2 | 5.8 | 0.8 | 1.4 | 0.0 | n/a | 2.0 | 6.5 | 0.1 | 0.1 | 0.3 | 17 | 2 |
Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.6 | n/a | n/a | n/a | n/a | 0.4 | 1.2 | n/a | 0.0 | 0.0 | 2 | 0 |
Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | 0.0 | 1.1 | n/a | n/a | n/a | n/a | 1.1 | 2.2 | n/a | 0.0 | 0.0 | 4 | 0 |
Lysine (g) | 0.0 | 0.0 | 0.0 | 1.0 | n/a | n/a | n/a | n/a | 0.4 | 1.9 | n/a | 0.0 | 0.0 | 3 | 0 |
Magnesium (mg) | 0.0 | 11.0 | 2.3 | 251.2 | 3.7 | 7.7 | 0.7 | n/a | 95.7 | 215.0 | 2.1 | 4.8 | 13.5 | 608 | 61 |
Maltose | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Manganese | n/a | 0.1 | 0.2 | 2.6 | 0.4 | 0.1 | 0.0 | n/a | 0.5 | 1.4 | 0.0 | 0.0 | 0.1 | 5 | 1 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | n/a | n/a | 0.2 | 0.4 | n/a | 0.0 | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 1.2 | 0.0 | 0.0 | 2.1 | 0.9 | 0.3 | 0.0 | n/a | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 5 | 1 |
Niacin (mg) | 0.0 | 0.1 | 0.1 | 1.9 | 5.0 | 0.1 | 0.0 | n/a | 5.0 | 1.6 | 0.1 | 0.1 | 0.7 | 15 | 1 |
Pantothenic acid (mg) | 0.0 | 0.1 | 0.1 | 1.0 | 0.1 | n/a | n/a | n/a | 0.8 | 0.7 | 0.0 | 0.1 | 0.1 | 3 | 0 |
Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.8 | n/a | n/a | n/a | n/a | 0.5 | 1.5 | n/a | 0.0 | 0.0 | 3 | 0 |
Phosphorus (mg) | 0.0 | 31.9 | 13.8 | 582.7 | 109.8 | 10.5 | 1.3 | n/a | 247.5 | 430.0 | 3.8 | 8.5 | 29.5 | 1,469 | 147 |
Phytosterols (mg) | 43.6 | 16.5 | n/a | n/a | n/a | 1.4 | 0.4 | n/a | n/a | n/a | 0.4 | n/a | 8.6 | 71 | 7 |
Polyunsaturated Fat (g) | 2.5 | 0.0 | 0.0 | 4.2 | 0.4 | 0.1 | 0.0 | n/a | 1.1 | 0.7 | 0.0 | 0.0 | 0.1 | 9 | 1 |
Potassium (mg) | 0.0 | 160.6 | 36.1 | 717.8 | 314.8 | 37.5 | 9.1 | n/a | 828.3 | 1,090.4 | 41.7 | 70.8 | 291.5 | 3,599 | 360 |
Proline (g) | 0.0 | 0.0 | 0.0 | 1.0 | n/a | n/a | n/a | n/a | 0.9 | 1.2 | n/a | 0.0 | 0.0 | 3 | 0 |
Protein (g) | 0.0 | 1.2 | 0.6 | 18.0 | 7.4 | 0.4 | 0.1 | n/a | 10.3 | 27.2 | 0.2 | 0.3 | 1.1 | 67 | 7 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Saturated Fat (g) | 0.6 | 0.0 | 0.0 | 0.9 | 0.6 | 0.0 | 0.0 | n/a | 0.4 | 0.4 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Selenium (mcg) | 0.0 | 0.6 | 1.3 | 10.8 | 0.0 | 0.1 | 0.0 | n/a | 2.3 | 3.7 | 0.1 | 0.1 | 0.0 | 19 | 2 |
Serine (g) | 0.0 | 0.0 | 0.0 | 0.7 | n/a | n/a | n/a | n/a | 0.5 | 1.5 | n/a | 0.0 | 0.0 | 3 | 0 |
Sodium (mg) | 0.0 | 4.4 | 1.5 | 6.4 | 1,120.0 | 3.5 | 0.1 | n/a | 13.2 | 3.1 | 3.7 | 1.2 | 6.2 | 1,163 | 116 |
Starch | n/a | 0.0 | n/a | 66.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 67 | 7 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | 0 | 0 |
Sucrose | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.3 | 0.0 | 1 | 0 |
Sugar (g) | 0.0 | 4.7 | 0.1 | n/a | 1.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 1.0 | 3.2 | 10 | 1 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.7 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Threonine (g) | 0.0 | 0.0 | 0.0 | 0.5 | n/a | n/a | n/a | n/a | 0.4 | 1.1 | n/a | 0.0 | 0.0 | 2 | 0 |
Tocopherol, alpha (mg) | 0.6 | 0.0 | 0.0 | 3.1 | 0.1 | 0.1 | 0.1 | n/a | n/a | n/a | 0.2 | 0.1 | 0.7 | 5 | 1 |
Tocopherol, beta | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, gamma | n/a | 0.0 | n/a | 5.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 6 | 1 |
Total Fat (g) | 4.5 | 0.1 | 0.0 | 7.7 | 2.1 | 0.5 | 0.1 | n/a | 2.4 | 1.7 | 0.0 | 0.0 | 0.2 | 19 | 2 |
Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | n/a | 0.1 | 0.3 | n/a | 0.0 | 0.0 | 1 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | n/a | 0.4 | 0.8 | n/a | 0.0 | 0.0 | 2 | 0 |
Valine (g) | 0.0 | 0.0 | 0.0 | 0.8 | n/a | n/a | n/a | n/a | 0.6 | 1.4 | n/a | 0.0 | 0.0 | 3 | 0 |
Vitamin A, IU (IU) | 0.0 | 2.2 | 0.8 | 17.9 | 0.0 | 26.7 | 187.2 | n/a | 13.2 | 18.4 | 539.8 | 30.3 | 1,024.6 | 1,861 | 186 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 1.3 | 9.4 | n/a | 0.0 | 0.0 | 27.0 | 1.2 | 51.7 | 92 | 9 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.2 | 0.0 | 0.0 | 0.1 | 2 | 0 |
Vitamin C (mg) | 0.0 | 8.1 | 2.8 | n/a | 0.0 | 0.2 | 0.3 | n/a | 15.8 | 0.0 | 2.2 | 18.2 | 16.9 | 64 | 6 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 0.0 | 98.0 | 5.3 | 16.9 | 351.2 | 0.2 | 0.0 | n/a | 241.6 | 201.9 | 7.4 | 54.9 | 116.3 | 1,094 | 109 |
Zinc (mg) | 0.0 | 0.2 | 0.1 | 4.0 | 0.4 | 0.1 | 0.0 | n/a | 2.1 | 3.4 | 0.0 | 0.0 | 0.2 | 11 | 1 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.